Insulin sensitivity refers to how your body cells are responsive to insulin. Insulin is an essential hormone that helps control the blood sugar level. It helps in utilizing sugar levels and also controlling body weight. Its function is to move sugar from the blood into your cells for storage. With time, the pancreas reduces the production of insulin which is common in type 2 diabetic patients. Those people who have prediabetes or a family history of type 2 diabetes are more likely to be at risk of insulin resistance and also those who are overweight and have obesity. If you are looking for ideas to improve your insulin sensitivity so you don’t suffer from this problem in the future then here are some ideas for you.
Get more sleep
Good night's sleep is very crucial to stay healthy if you don’t sleep well then it can be very harmful to your health and can increase the risk of infections including reduced insulin sensitivity. Lack of sleep not only increases insulin sensitivity but also leads to many health problems. So be sure you always prioritize a good night's sleep. Naturopath south Langely prioritizes sleep when it comes to treating problems like diabetes.
Do more and more exercises
Regular exercise is one of the best ways to improve insulin sensitivity. If you exercise on regular basis then it helps in moving sugar into muscles for storage and also promotes an immediate increase in insulin sensitivity. Consistent exercise and movement help in restoring the nervous system of an individual. According to a study, middle-aged adults who are engaged in 30 minutes of moderate walking three to seven days a week can reverse their insulin resistance problem even when they do not change any diet in their lifestyle. While on the other hand, older adults in their 70s with moderate walking daily for 20 to 40 minutes can easily lose their body weight. That is why exercise is very important to improve the condition of insulin sensitivity. Naturopath Langley BC lets you know the particular exercise according to your condition.
What to eat and what to avoid
Certain nutrition like magnesium, potassium, fiber, and calcium. All fresh vegetables like leafy ones are great in offering essential nutrients such as fiber, energy, and so on. Eating the right food means making smart food choices and it does not strictly mean low carbohydrates either. As you know a body performs better if it is well-nourished as opposed to unhealthy foods. Foods that are low glycemic are a great solution. One should consume most vegetables, fruits, whole grains, and lean protein. A lot of water should also be added to the diet. One should avoid eating added sugar and sodium. Processed foods and pre-prepared including junk food should be avoided. Certain foods are high in sugar content and highly glycemic which should be avoided by a person just like dessert.
One can reduce the overall calories and add more nutritional food items to your diet for weight loss.
Keep the stress level low
Stress affects the overall health condition and well-being of an individual. Stress drives up blood sugar in no time. Find out the ways that help you manage the stress that will keep the blood sugar level stable. Do you know by consuming foods that have higher sugar content can increase the stress level? Therefore, you should avoid such foods.
Get moving
If you are not doing anything else to improve your blood sugar then be sure you are taking at least one walk a day. When you exercise, your body tends to pull glucose into cells and this glucose can be used for the production of energy. If you stay active throughout the day then this will also help keep the blood sugar level. When you stay active then this will decrease the need for insulin.
Weight loss
Weight loss has a potent effect on insulin sensitivity in overweight individuals, especially belly fat. Belly fat is where there is a type of visceral fat stored around the organs. Proper diet and exercise will be required to balance the weight. Though the approach should be moderate so you can stay healthy for the long term.
Meditate
The benefits of meditation as per research are increasing. Some of the most important benefits of meditation are it helps in reducing stress, decreased sleep disturbances, reduced anxiety and depression levels, and offers a better quality of life. Apart from that, it also offers good mental health to an individual. It focuses on the overall well-being of a person while reducing BP, oxidative stress, and inflammation.
Eat more soluble fiber
Soluble fiber helps in controlling cholesterol levels while reducing cravings. According to some studies, there is a link between high soluble fiber intake and increased insulin sensitivity. It is said that soluble fiber has friendly bacteria which is great for insulin sensitivity. Certain food items such as vegetables like spinach, cauliflower, oatmeal, and flaxseeds, and other items like fruits such as oranges, tangerines, and apples are great sources of soluble fiber.
How high insulin sensitivity is problematic?
Having good insulin sensitivity is a sign of good health but sometimes high sensitivity is very problematic. One of the main functions of insulin is to lower the blood glucose level by enabling glucose to enter the body cells where it is used to store energy for further use. An individual who is insulin sensitive requires only a small amount of insulin to keep the level of glucose in the normal range so that only the glucose that is required by the cells is given to that individual.
When cells become resistant to insulin then it will lead to a high blood sugar level and if the condition is not treated at the right time then it can lead to certain problems such as heart disease, type 2 diabetes, and so on. If you find out you are insulin sensitive then it is important to visit the Naturopathic Doctor Langley and get treated well.
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